Sprint day with Flo
Warm-up Set:
10 minutes of free swimming
4×100 SKID (Swim, Kick, IM, Drill)
2×100 Pull
Main Set:
2 rounds one free and one IM
3×100 +20 for free and +30 for IM
1st 100: 50 FAST, 50 EZ
2nd 100: 25 EZ, 50 FAST, 25 EZ
3rd 100: 50 EZ, 50 FAST
200 Swim
200 Pull
50 FAST +20, 50 EZ +30
2×50 FAST +20, 50 EZ +30
3×50 FAST +20, 50 EZ +30
50 SUPER SONIC
2xFUNS
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